Follow us with the blue words on it! Camel pose can stretch and strengthen the spine, correct the hunchback, improve the back and shoulder pain.
Besides the wheeled pose, our favorite backbend is probably this.
Although many factions think that this is not a very difficult pose, few people can do it correctly when practicing.
Many people are willing to do the backbends.
They feel very comfortable after doing the backbends, and the photos are very beautiful.
But is that really why we do the poses? First, let’s take a look at the posture: how to do the camel pose step by step? Note that the following three variants are made with the positive position in the above figure.
1.
First do it against the wall ・ Open the knee the same width as the hip, and the front side of the hip (lower abdomen) sticks to the wall; ・ Feet on the ground, hands on heels; ・ The hip can be kept in the right position by leaning against the wall; ・ Keep 5-10 breaths.
2.
Do away from the wall ・ Although you are away from the wall, you can find the feeling of pushing your hips forward, just like pushing the wall; ・ It is not so difficult to step on the ground with your toes; ・ Keep 5-10 breaths.
3.
Keep the instep close to the ground • If you feel that the back bending is done in place and the chest cavity is opened, you can keep the instep close to the ground and enter the pose deeper.
“But you need to warm up before you do Camel Pose!” Especially for those with stiff back, I’m ready for you! How to enter Camel Pose from warm-up? One side pose needs to be done on both sides.
1.
Bridge pose: stretch the lumbar spine • open your feet the same width as your hips and align them with your knees; ・ Put your hands on your hips, press your elbows on the ground and pull them inward, and look for your chin in your chest; ・ Keep 5-10 breaths.
2.
Mountain sitting backward bending: stretch the thoracic spine • straighten and close the legs; ・ Support the ground with hands 30cm behind you; ・ Shoulder width, fingertips facing back; ・ Look up; ・ Keep 5-10 breaths.
3.
Ox Face: Stretched shoulder • Vajra sitting, right hand from top to back to middle back; ・ The left hand goes from the bottom up to the middle back; ・ Hold your hands firmly and look ahead; ・ Keep 5-10 breaths.
4.
Lying hero style: stretch the front of the thigh • sit with the lower legs on both sides of the thigh; ・ Slowly lie back and raise your hands; ・ Keep 5-10 breaths.
5.
Vajra sitting backward: open your chest • Vajra sitting with your hands on the back; ・ The same width as the shoulder, with the fingertips facing back and looking up; ・ Keep 5-10 breaths.
6.
Single side backward bending: stretch the front side of the body, landing on one knee and stretching one leg to the side; ・ The left hand comes to the heel and the right hand opens upwards; ・ Keep 5-10 breaths.
7.
Half Camel Pose: prepare for the full Camel Pose • kneel on your knees, hip width apart; ・ Inhale the left hand and extend it upward, exhale the left hand to the left heel; ・ Inhale and stretch your right hand upward, exhale and bend back; ・ Look at the fingertips of your right hand and keep breathing for 5-10 times.
8.
Camel type ・ kneel down with hip width; ・ Inhale the left hand and extend it upward, exhale the left hand to the left heel; ・ Breathe in and extend your right hand upward, and exhale your right hand to your right heel; ・ Look up and breathe 5-10 times.
Camel pose has the advantages of backward bending posture.
The first is the spine.
It can stretch and strengthen the spine, promote blood circulation, and flexible the spine.
In particular, the spinal nerves benefit from the nourishment of additional blood.
Thirdly, it can correct the bad posture of hunchback and drooping shoulders, expand the chest, and improve the back and shoulder pain.
Let’s go after we’ve seen everything 👍。.